Kielbasa, fully cooked, grilled
FDC 173877oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 22 · +0 vs Sausage & deli meats medianGrilled kielbasa scores 22 of 100, a Low band placing it 33rd of 60 in Sausage & deli meats, right around the category's midpoint, with protein the standout at 25% DV and a smaller vitamin C reading of 16% DV rounding out the profile.
It's typically grilled or pan-seared whole and sliced into rounds for sandwiches, skillets, or served alongside sauerkraut and mustard. Sodium runs high at 1,060 mg per 100 g and saturated fat at 9.9 g per 100 g, so it suits an occasional grilled dinner better than an everyday protein source.
See how this score is calculated, build a plate around kielbasa, fully cooked, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 337 kcal | 17% |
| Total fat | 30 g | 38% |
| Saturated fat | 9.9 g | 49% |
| Cholesterol | 73 mg | 24% |
| Sodium | 1060 mg | 46% |
| Carbohydrate | 5 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 2.4 g | |
| Protein | 12 g | 25% |
| Potassium | 306 mg | 7% |
| Calcium | 42 mg | 3% |
| Iron | 0.99 mg | 6% |
| Magnesium | 16 mg | 4% |
| Vitamin C | 15 mg | 16% |
| Vitamin A | 9 µg | 1% |
| Vitamin E | 0.38 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | 14% |
| Total fat | 25 g | 32% |
| Saturated fat | 8.4 g | 42% |
| Cholesterol | 62 mg | 21% |
| Sodium | 901 mg | 39% |
| Carbohydrate | 4.3 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 2 g | |
| Protein | 11 g | 21% |
| Potassium | 260 mg | 6% |
| Calcium | 36 mg | 3% |
| Iron | 0.84 mg | 5% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 12 mg | 14% |
| Vitamin A | 7.7 µg | 1% |
| Vitamin E | 0.32 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 173877Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sausage & deli meats median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bologna, chicken, porkDensity 22 vs 22Headcheese, porkDensity 22 vs 22Bologna, porkDensity 22 vs 22Original analysis by NutriVerdict
In the kitchen and how to use it
Kielbasa is a coarsely ground, garlicky Polish smoked sausage with a firm, snappy casing that releases juicy, well-seasoned meat when bitten into or sliced. Since it comes fully cooked, grilling is mainly about developing a charred, caramelized exterior; it is typically served sliced into coins with mustard and sauerkraut, tossed into skillet dinners with potatoes and peppers, or simmered into soups and bean stews for a smoky backbone of flavor. Its firm snap and smoky aroma set it apart from softer sausages like bologna or hot dogs.
Keep kielbasa refrigerated and tightly wrapped, and it also freezes well if not used within a few days. An ounce provides 337 calories per 100 g and 12.4 grams of protein, with 25% DV protein per 100 g making a few slices a solid protein anchor for a skillet dinner with vegetables; it also carries 16% DV vitamin C per 100 g. Its sodium is high at 1060 mg per 100 g, so balancing a meal with unsalted grains or greens helps keep the overall dish from tasting too salty.
Frequently asked questions about kielbasa, fully cooked
How many calories are in grilled kielbasa?
One ounce has 337 calories per 100 g.
Is kielbasa a good source of protein?
Yes, it provides about 25% of the Daily Value for protein per 100 g, or 12.4 grams.
How is kielbasa typically prepared?
Since it comes fully cooked, grilling is mainly for browning; it is often sliced and served with mustard and sauerkraut or added to skillet dinners and soups.